Proper use of resistance bands (also called resistance bands or
fitness bands) is very important for effective strength training
and rehabilitation exercises. Here are some steps and precautions
for using resistance bands:
Choosing the right resistance band
Choose the right resistance band for your strength level.
Resistance bands usually have different levels of resistance, such
as light, medium, and heavy.
Inspecting the resistance band
Inspect the resistance band for wear, tears, or damage before use.
Wearing appropriate clothing
Wear comfortable, appropriate sports clothing and shoes.
Safety measures
When performing resistance band training, make sure your
surroundings are safe and remove any items that may cause tripping.
Proper posture
Standing:
Stand with your feet shoulder-width apart to ensure a stable
stance.
Bend your knees slightly to avoid completely locking them out.
Sitting or lying:
Keep your back straight and your core muscles tight.
How to use
Gripping the band:
Grip the resistance band with your hands, with your palms facing
inward or outward, depending on the exercise.
Avoid holding the band too tight or too loose.
Execution:
Perform the movements according to the predetermined training plan,
and the movements should be slow and steady, avoiding rapid
bouncing.
Pause slightly at the top of the movement, and then slowly return
to the starting position.
Breathing
Avoid holding your breath when exerting force during the resistance
band exercise. Usually exhale when exerting force and inhale when
relaxing.
Precautions
Avoid overstretching: Do not pull the resistance band too far to
avoid losing control or causing injury.
Control the movement: Keep muscle tension and control throughout
the range of motion.
Gradually increase difficulty: As strength and flexibility improve,
you can gradually use a resistance band with greater resistance or
increase the difficulty of the movement.
End the training
After the training, stretch appropriately to help the muscles
relax.
Always remember that correct posture and execution of the movement
are the key to avoiding injury. If you are not sure how to use the
resistance band correctly, you can consult a professional fitness
trainer or physical therapist.
